Health and Wellbeing
Here you can watch our health, exercise and wellbeing activities.
Contact us if you would like print-outs!
Outdoor Mindfulness
Today we're looking at aspects of nature to find ways to be mindful. Go through the stars, trees, birds, wind and sun to appreciate them and let them help you enjoy just being!
R.A.I.N. Mindfulness Exercise
Today we're taking you a simple mindfulness exercise to help manage unpleasant or intrusive emotions.
It's called R.A.I.N. 🌧
R - Recognise what you're feeling. Try and put a name to that emotion.
A - Accept that you feel this way. Ignoring it will only make it worse!
I - Investigate why you feel this way. What's causing it? Is there more then one reason?
N - How you're feeling is Not You. Your emotions are a part of you, but they don't define who you are!
Try going through these steps when you're struggling to cope with a difficult emotion!
Morning Coffee
Today we have a simple sensory mindfulness activity using one of our favourite drinks: coffee ☕
Make yourself a cup of coffee how you like it and take the time to appreciate how it feels, smells and tastes in the moment!
花見 Hanami
Tonight we're sharing a springtime tradition from Japan!
Hanami (花見, lit; flower viewing) is the Japanese traditional custom of enjoying the temporary beauty of the cherry blossom (桜, sakura) tree. 🌸
People meet with friends and family to spend several hours just appreciating the flowers and each others company, as both won't last forever!
There are lots of cherry trees in Dundee, so you can have your own flower viewing session, either by yourself or with a couple of friends!
Touch Mindfulness
This wellness exercise is about body awareness, listening to the sounds and sensations of your own body's functions, and giving yourself love ❤️ Get comfortable, and when doing the activities make skin contact with yourself if possible.
Bug Hunt Exercises
Today we have a fun outdoor spring activity for you! Getting out in the fresh air and engaging your curiosity is great for your mental and physical health.
Hunt around a garden or park for these bugs, and do the exercise we've demonstrated! See if you can find any others, and make up your own activity for it.
Finger Breathing
Breathing while tracing your hand is a good way of regulating your breathing and helping you to calm down when feeling wound up.
This activity can be performed any where and as many times as you need.
There's no rush, trace your hand slowly to pace your breathing!
Power Yoga
This week Danielle has demonstrated 4 power yoga poses.
These exercises are all about self-confidence, and drawing energy from your surroundings.
Make sure you have enough space, and are comfortable!
Try telling yourself something good about yourself with each pose 🌠
Chair Yoga - Relaxing your Body
We have another seated yoga activity for you today!
This one is all about thinking about your body, finding where you're feeling tense and stressed, and letting go of your worries and negative thoughts. 🌠
Make sure you're warm and comfortable for this activity, and that your chair is stable and not going to slip.
Snow mindfulness
Change can be scary, but it can also bring a lot of good with it. New experiences, new skills, new people, as well as shaking us awake a bit 😊
The snow is a perfect example ❄️ It causes a bit of disruption and we have to replan our days or travel. But it also brings with it lots of fun activities, new smells and gives us a reason to get outside at the moment.
A fun activity is mindfulness! Go stand in the snow and listen to all the sounds snow makes...crunching under your feet or dropping off leaves.
Take some time to focus on what you have and not what you don't have. Seasons change, and when this season is over, there will be new and exciting things in the next season. Keep smiling and focus on happy thoughts 🤗
3 Minute Yoga
This is a quick yoga exercise to perform when you're starting your day or getting ready to go to sleep. ☀️ You can do it once through, or a few times to wake up or calm down!
Weight Exercises
Danielle is demonstrating a few exercises you can do either with the weights we made earlier, or with any other object you can get a firm grip on.
Getting exercise even indoors is super important for mental and physical wellbeing. Repetitive activities like this can be a form of meditation as you think calmly about what your body is doing. 🌟
Inhaling the Universe
Today we have a quick breathing and stretching exercise to help you get started for your day.
A good stretch and a few deep breaths are a great way to refresh yourself and clear your head!
Rising Mountain
What's something exciting your business offers? Say it here.
Shake the Sillies out
We've done a fun calming exercise this week, to help you get out some of that excess energy.
Sometimes having a good stretch and shake is what you need to get yourself comfortable and calm.
First Time Seeing a Tree
This week we've done a nature focused mindfulness exercise.
We took a young Christmas tree, and imagined that it was the first time we had ever seen a tree like this.
We explored it by going through our senses, sight, smell, touch, and hearing, to better appreciate it and to feel part of the natural environment.
Shadow Boxing
Follow this simple shadow boxing exercise to learn about your body and feel comfortable in its strength.
This exercise is great to do repeatedly to become more aware of your body and build your reactions and co-ordination.
Chair Yoga
This week we did some chair yoga!
Yoga is about slow movements and deep breathing, for calmness and to improve balance and flexibility.
Concentrate on your breathing and let go of things that are worrying you while stretching to feel less anxious and more level headed.
Animal Yoga
We've demonstrated a few relaxing animal-themed yoga poses for you to try yourselves.
You can do all of these, or just some of them, but the important thing is to have fun and tell yourself something good about yourself with every one!
When I Feel Worried
Sometimes life can get a bit much. When this happens, it's good to take some time to find calm. This video explains the activities in the 'when I feel worried' activities document. They can be done anytime, again and again. The unstuck spinner is great for when you need ideas for destressing.
Sitting With Your Emotions
We all feel happy and sad emotions, and both are okay to feel. If we ignore them though, especially the sad emotions, they can build and build and then eventually explode.
This is a simple exercise to guide you on how to sit with your emotions. Do this anytime and as often as you need to. It is also a good way to see or feel if you do have any stress that you don't realise. You can also do this with someone you feel safe and comfortable with, and share your thoughts and feelings with them.
Kindness Meditation
This is a positive mindfulness video, as part of a 7 day positivity challenge. It's all about sending love to yourself and others.
The A4 activity sheets can be downloaded below. Use lots of colour and have fun!
Indoor Exercises
Today Danielle has demonstrated some work-out activities to help you stay fit, even indoors!
Make sure you have enough space around you, and wear comfortable clothes you can move freely in.
Don't worry if you struggle at first, you can work up to longer exercises. Don't give up!
Indoor Exercises - Wheelchair version
Here Danielle has demonstrated some wheelchair accessible work-out activities to help you stay fit!
Don't worry if you struggle at first, you can work up to longer exercises. Don't give up!
Activity sheets to download
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